Exercise guide · Intermediate · Compound

Dumbbell Incline One Arm Fly: How to Do It & Muscles Worked

The dumbbell incline one arm fly is a unilateral chest exercise performed on an incline bench. It targets the pectoral muscles and also engages the deltoids and triceps. The movement requires control and stability, as only one arm is working at a time, increasing the demand on core and shoulder stabilizers.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell incline one arm fly
Front view: muscles worked by the dumbbell incline one arm fly. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the dumbbell incline one arm fly. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the dumbbell incline one arm fly

  1. Step 1: Adjust the incline bench to a 30-45 degree angle.
  2. Step 2: Sit on the bench with a dumbbell in one hand, resting it on your thigh.
  3. Step 3: Lie back on the bench, keeping your feet flat on the ground.
  4. Step 4: Hold the dumbbell with your arm extended straight up over your chest.
  5. Step 5: Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
  6. Step 6: Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell incline one arm fly by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Incline One Arm Fly alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.